What sport for whom?

Sport has many positive effects on our health and well-being. During physical activity, we not only oxidize, strengthen muscles and joints and improve our mood. We feel and look better.
How to choose the most suitable type of sport for you? 


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In order for sport to enjoy and positively affect our health and well-being, we must choose that it not only be pleasant to us, but above all, it does not hurt. Individual types of sports force specific parts of muscles and joints to work, so choosing a sport for yourself is worth having in mind your tastes and ailments. Recreational exercise not only should not be a chore, causing frustration, but also can not be a source of injury or deterioration of our health. In addition, it is worth adapting it to our expectations and possibilities. Do we want to practice to lose weight or maintain a slim figure? Or maybe sport is to be a form of entertainment for us or an occasion for socializing? Outdoors or under the roof? We suggest what kind of sport to choose! 

First of all, let us answer the basic questions that help clarify our preferences regarding physical activity 

1. Do you prefer to practice outdoors or indoors? 

2. Do you like individual or group sports? 

3. Do you want to practice recreation to lose weight, or maybe to sculpt muscles? 

4. Do you prefer static or dynamic sports? 

5. Do you have a chronic illness or have you had injuries that affect your fitness? 

Once you answer the above questions, it will be easier for you to choose the type of physical activity that is right for you. Below you will find factual descriptions of the most popular types of recreational sports. You will find out what sport is suitable for the type of personality, motivation, who should beware of it and how many calories you will burn when practicing a given sport. 


Recreational swimming does not require special training or equipment. It is enough to have a good physical condition and, of course, be able to swim. This form of physical exercise has many advantages and is extremely pleasant. Regular swimming keeps the body in a good shape, increases the capacity of the respiratory system and perfectly relaxes. 

Swimming is also recommended for people with various types of movement dysfunctions, it is often one of the elements of effective rehabilitation, which is often recommended when returning to the form after various types of injuries. However, when you want to use the healing properties of swimming, be sure to consult with your doctor or physiotherapist beforehand. 

For whom? 

Swimming is recommended for both children and adolescents, especially during the period of intense growth, due to the positive impact of the spine and posture. However, even women who are pregnant and seniors can benefit from swimming pools equally well, for whom a very low level of training in water will be a great relaxation. Swimming is an excellent sport for both those who expect a lot of physical activity and for less enthusiastic practitioners. And if from the activity in the pool we expect something more than swimming, let’s put on aqua aerobic! 

How many calories are burned while swimming? 

An hour of intense swimming is a loss of around 600 calories. 


Riding on two wheels is a sport that we can successfully grow from spring to autumn. It does not require any special physical condition or large financial outlays. All you need is an efficient bike, a comfortable outfit and good intentions to quickly convince you of the undoubted advantages of regular pedaling! 

For whom? 

For anyone who enjoys outdoor activities. The bike can be both a form of recreation and transport. When the aura externally favors it, it is worth giving up on commuting to work by car for a healthy and ecological bike ride. Riding a bicycle is recommended for all lovers of dynamic sports, both those who like loneliness and sports companions. After a medical consultation, the bike is often recommended for people with degenerations of the spine and knee and hip joints. The bike is also a great way to take care of your condition and health, because it can be one of the effective elements of prevention of hypertension and diseases of the circulatory system. It will also be appreciated by those who care about losing a few pounds and strengthening and modeling the muscles (especially the lower parts of the body). 

How many calories are burned while cycling?

An hour of cycling is a loss of around 600-800 calories. 


Running or jogging is the most economical and one of the most-chosen sports. The advantages of jogging include oxygenation and better performance of the body, prevention of cardiovascular disease, depression, cancer or diabetes, support of the slimming process, and, if we run outdoors, perfect relaxation and de-stressing. In addition, running is an extremely natural sport, easily coming to most people. 

For whom? 

Running is recommended for people of all ages, with different physical condition. Tranquil jogging can be successfully even for seniors! It is important to take reasonable steps towards jogging and gradually increase distances, running speed and difficulty of the training route. And attention! Remember about the right footwear and a short warm-up, this will protect our joints against possible injuries. 

How many calories burns while running? 

An hour of jogging is a loss of about 800 calories. 


Fashionable fitness is a great proposition for all those who like to be on time, try new products and do not have a terrible exercise in a large group of other trainers. The offerings of fitness clubs burst at the seams, suggesting different types of activities – more or less dynamic, with music, in the form of dance, with instruments etc. Everyone will find something for himself! And the big advantage of this type of activities is primarily training with a professional instructor, thanks to which we will not lack motivation, and we will be calm about safety during the exercises. 

For whom? 

For all those who like classes in groups who want to lose a few kilos or model their figure.Regular fitness training will soon bring effects in the form of a firmer, slimmer body, better frame of mind and increased vitality and energy! 

How many calories are burned during fitness?

Depending on the type of fitness, the hour of training is a loss of up to 550 calories. 


I speak and write a lot about the benefits of yoga. First of all, yoga positively affects not only our condition, but also health and well-being. It’s best to start training under the supervision of an instructor, but we may as well try to practice at home, assisting with instruction from books, DVDs or the internet. To practice yoga, you will need a comfortable sports outfit, exercise mat and ankle and straps (useful when performing certain items). 

For whom? 

The greatest advantage of yoga is its versatility! Yoga can be successfully practiced by everyone, including people with various joint ailments, seniors and even pregnant women. However, before yoga session, it is important to report yoga to any instructor, then it will adapt the training to our needs. Yoga is a perfect proposition for those who care for a slimmer, more flexible body as well as relaxation and inner quietness. Some yoga schools offer classes combined with relaxation techniques or meditation. 

How many calories burns during yoga? 

An hour yoga session is a loss of about 200 to 400 calories depending on the level of advancement.


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The latest trends from the fitness world!

Trampoline training 

Classes on the trampoline are above all great fun that allows you to free your child. Classes last from 45 to 60 minutes, and during one workout you can burn up to 700 kcal. Parvati Shallow, a trampoline class instructor, warns that these activities are not as easy as it may seem. He also points out that no one looks good during training, but you absolutely should not worry about it. Classes have the form of a dance on the trampoline, where the instructor shows the next moves. If the group copes well with the prepared choreography, the lecturer provides the participants with the hula-hop wheel. This form is ideal for runners, because the trampoline relieves the joints, so you can do aerobic training without harming your knees. 


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Gladiator training 

Gladiator training is an intense interval training for 45 to 60 minutes. During classes, you can burn up to 1000 calories! Classes are based on exercises inspired by work on the farm, eg sacks filled with sand are moved. Classes build both fitness and strengthen muscles, which is recommended for all who want to improve their body. The class instructors, however, warn that classes are extremely intense, people with a strong psychological structure should be able to endure training more easily. Classes are recommended especially for those who enjoy training in the Boot Camp type. 

AntiGravity Yoga 

The AntiGravity Yoga session takes about 1.5 hours. The classes were designed by Christopher Harrison, an aerial dancer and gymnast, who sought for himself a form of movement completely relieving the joints. Kristina Cubrilo, a yoga instructor, encourages everyone to participate in these activities. He praises that when a person hangs his head down, the nervous system works, blood circulation, toxins are excreted and happiness hormones are released, such as serotonin. The suspension is possible thanks to the hammocks hanging from the ceiling, which are made of very durable material, so the course can also be used by people who want to lose excess kilograms. Contraindication to AntiGravity Yoga is pregnancy, glaucoma, heart disease, surgery and botox injections within 6 hours before the classes. 

Tabata – training for busy people 

Tabata is a training developed by Japanese researcher Izumi Tabata already in 1996, but only now after some modifications is gaining popularity in the West. Classes last from 25 to 45 minutes and you can burn up to 700 calories. This training is a very intense interval – participants practice for 20 seconds by entering the highest level of oxygen uptake, or 170%, and then rest for 10 seconds. Thanks to this, their efficiency improves significantly, and thanks to the appropriate selection of exercises by the instructor, it is possible to work on both strength and endurance at the same time. Instructors leading these classes stipulate that this is a training for people determined to improve their condition, because only conscientious exercise time will guarantee the effect of scorched body fat. 

Celebration in the gym 

This form of training is very individualized and depends mainly on the occasion to celebrate, the fantasies of the participants and, of course, the wealth of their portfolio. Classes usually take place in a gym, spinning room or yoga room and rely on renting a place with an instructor to celebrate an event – most often it is a hen party, birthday party or various company events. Training classes and yoga sessions are the most popular. In many places it is possible to order catering, however, it should be taken into account that yoga schools will not allow alcohol consumption. 


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Weight of burned kcal and great condition

What is Boot Camp training? 

Boot Camp is a workout combining both strength and endurance exercises. Most often it has the form of an interval. Inspired by military exercises, that’s why it often takes place in the open air. Seemingly, it may resemble activities such as TBC, but there is a fundamental difference – a psychological approach. 


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While TBC classes are training in a fitness club, where there are certain rules, and the instructor can not exceed certain limits in contact with the client, so in the Boot Camp these limits are shifted much further. 

This training, in addition to improving the overall physical condition, is to strengthen the psyche by showing the practitioner that he can very often afford him much more than he thinks. Exercises often balance on the verge of pain, the participant must break their barriers, and the trainer can enforce obedience with a scream. 

What does Boot Camp look like? 

Boot camp classes are not available in the fitness club in the form of afternoon classes, which you can come twice a week. Yes, many clubs have a military-style training, but the real Boot Camp has a form of several weeks of training (usually 4-8 weeks), during which the participants train every morning. Classes may also take the form of a training camp, and the program often includes nutritional advice and specially prepared meals. 

Classes begin with a warm-up, followed by the right part, where squats, jumps, pumps, runs and exercises with weight dominate. It is common to weave elements of competition, when it shares a group of exercisers for teams and organizes competitions. Boot Camp participants can also meet with homework, ie exercises given by the instructor to perform at home. 

Who are Boot Camp fitness classes for? 

To participate in the Boot Camp, you must first and foremost have good health. Originally, these classes were intended for people with already developed fitness and physical endurance, but because of the growing popularity began to be formed groups for beginners who want to lose kilograms or improve the efficiency of the body. For this reason, you can often meet the initial fitness test, on the basis of which the participants are assigned to groups. 

Where to find these classes? 

It is best to ask for classes in fitness clubs, which once in a while organize the Boot Camp in the form of a trip or in the traditional form of daily morning meetings. You can also try your hand at classes based on military training available in the club. 


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How to properly regenerate after training?

Any increased effort, especially strength, is a big challenge for the body. Setting a goal, improving our figure, we choose the direction of work at the gym or fitness. We practice for hours with decent effects, but do we know how to recover properly after training, so that our effort will not be wasted or turned against us? 


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A very important element of training is a proper warm-up, including it depends on our well-being after the effort. Neglecting it or doing it incorrectly can cause many, often dangerous injuries. Every workout, even light, should be preceded by it. So, to properly regenerate \ po \ you also need to prepare yourself before. Otherwise, the bows will revive us with unpleasant sourness, which we do not want. Always after strength training or cardio training should also pay attention to the implementation of the so-called cool down, so spend about 10 minutes to calm down. This way you will prevent the formation of sourdough. 

What undoubtedly accompanies effective training is – tiredness. To delay the moment of its occurrence, it is best to choose products with a low glycemic index every day, covering 4-6 small meals (depending on the time of training and their intensity). This promotes the effective restoration of muscle glycogen, as well as increases satiety and appetite control. It is also important not to exercise too intensively, but to adjust the level of intensity to your own abilities. It is also worth, when we exercise over an hour, have a candy, dried fruit or a sweet drink at hand, which will help to keep glucose at an appropriate level. After the end of the effort it is also important to provide the body with a series of antioxidant vitamins that will help fight stress and free radicals created during physical exercise. 

Antioxidant vitamins include vitamins A, C, E and beta-carotene and carotenoids that can be found in berries, such as strawberries, blueberries, raspberries or gooseberries. They are also in dark green vegetables, such as broccoli, cabbage or lettuce, which is why you should always remember them after exercising. It is also important to eat vegetable juices, such as tomato juice, which provide us with the right amount of sodium and minerals lost along with the sweat. It is also worth paying attention to the time meals are consumed. High-carb meals should be taken up to 30 minutes after training and only if we do not work on weight loss. In addition, a light meal 1.5-2 hours before and after training to provide nutrients for the regeneration of damaged muscle fibers. This is a simple rule that is the basis for maintaining the intended effect and regeneration. 

The iron rule says that one should not practice intensively day after day. Reasonable space time is about 48 hours of rest for proper muscle recovery. Thanks to that, we will not feel exhausted by everyday exercises. 

Dream – since the dawn of time is a wonderful medicine for all evil. If we feel that it will put us on our feet, it will not hurt 30 min. nap. Well, if during the training period we lead a possibly regular lifestyle, it also includes the daily sleep time. If after the training we have the impression that we can sleep after 12h, reduce the intensity of exercise. Apparently, our body can not cope with the pace of our lives. The standard time of about 8 hours is the most suitable for full regeneration. 

If the basic rules are not enough, it’s worth using 

The pool – strengthens the muscles, while relieving strained spinal exercises. It can perfectly replace stretching after. The water has a relaxing and calming effect. 

Saunas – such a body bath in the hot air will greatly improve your physical condition and mental, however, not directly after the effort! Regardless of whether it was a swimming pool, fitness or cycling. Your heart has just finished working hard, and in the sauna immediately after the effort the cardiovascular system will start working again at increased speed. 

Massage – perfect if the effort exceeded our intentions and we feel broken. We recommend a specialist sports massage. It allows better preparation of muscles for physical exercise. Its most important goal is to remove the negative effects of overtraining (increased muscle tension, sores, cramps) that block the growth of form and achieve better results. This type of massage is very similar in its techniques for therapeutic massage. It is performed much harder and vigorously. Depending on the discipline and recommendations of the physiotherapist, it is recommended to use the massage after 2 – 5 hours of physical exertion. Massage is not just a bit of relaxation on the couch. It is above all a procedure that helps you get back to full fitness, improving health and restoring strength and positive energy.


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Is it worth to train with a personal trainer?

The movement promotes fat loss and maintains our weight at a constant level, but requires good preparation, self-discipline and motivation. But what if the backbreaking work at the gym does not bring results, although it seems that we are doing everything right. Maybe it is worth considering someone who will help us achieve and what is the most important to keep the dream figure? Such a person is a personal trainer. A personal trainer, also known as personal one, can become an indispensable companion of our trainings. It is worth investing in this knowledge because it can bring surprising results. 


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Who is a personal trainer? 

A personal trainer is a person who will tell us how to exercise and how to eat, to live a healthy life, lose weight, increase muscle mass, return to the form or supplement training in a selected sport discipline. It will motivate you to act when we give up. His main task is motivation for training and giving strength to go through the whole system of changes that you have planned together. The personal trainer deals with both the mind and the body. 

In a professional way will take care of health and fitness, help you get your dream figure. Personal training is a form of individual classes under the supervision of a specialist who will adapt the exercises to the needs and possibilities. Individual classes with the trainer are the most effective way to achieve results that until recently could only be a dream. Thanks to it, we will avoid myths about the individual setting of a training plan, unnecessary, poorly composed exercises or improper nutrition that does not bring results. Anyway, nothing motivates you like working together. 

The personal trainer, focusing all his attention on the trainer, during the individual training will pick up and correct any mistakes in the technique. It also has a compendium of knowledge, for example in the field of physiotherapy, other sports (such as athletics, swimming or team sports), dietetics, biological regeneration, and everything that is associated with a healthy lifestyle. 

Why is it worth having a personal trainer? 

It will adapt the training plan to specific requirements and possibilities, and will suggest the most useful type of physical activity. Will set a special set of exercises, determine how long the training should take. Prepare a training plan in such a way that it avoids monotony and possible frustration. The training parameters will be precisely selected during the conversation along with the health balance, which is carried out at the first meeting. Without wasting time on copying ineffective schemes, doing exercises that do not bring benefits or even harm. Properly choose the type and order of instruments, the load and the number of series and repetitions. Will watch over the correctness and effectiveness of the exercises, if necessary, eliminate errors. Properly motivates you to exercise, take care of safe exercise. It will show that exercise can be a pleasant form of spending free time. It will help you get the most out of every minute of exercise time. He will not allow to give up after a few trainings thanks to which he would train for a long time with satisfaction. You will achieve great results with a personal trainer in a short time. Cooperation with the trainer has no limitations as to age, sex or fitness level. 

Will it also determine how to eat? 

With the enormity of food products that crossbow every day, the trainer is able to match the diet so that the body receives the right amount of all the necessary ingredients. He is not a proponent of radical diets because he can precisely compose meals to taste and provide the necessary energy without exceeding the acceptable daily calorific balance. However, paying attention to what products to avoid. There is no overwhelming feeling of hunger, because training could bring other than expected results – discouragement and exhaustion. The training plan will no longer be associated with hunger and the yo-yo effect. By sticking to an individually selected and tasty menu, you can actively change your body into a slim, well-trained and healthy figure. 

How much does it cost to work with a trainer? 

The cost of classes with a personal trainer depends on the number of exercises per month, the number of control meetings and consultations with a dietitian. The price varies from 700 PLN to even 3000 PLN per month. The price of individual meetings is from PLN 50 to PLN 200.
However, the more meetings with the trainer, the more the price decreases, even to about PLN 75 per hour (in the case of 12 hours with the trainer). The price may be lower if we share a trainer with one or two people. An additional cost is the arrangement of an individual menu, for example from 60 to 150 PLN. People with lower requirements can consult the trainer via the Internet, which costs PLN 70-200 depending on the advice we expect. A personal coach is not cheap. However, in the case when overweight and poor condition make life difficult and affect health, perhaps the investment we make will pay off very quickly.

Personal training is the best solution for people who want to learn how to train properly, achieving the desired results while maintaining 100% safety, and for those who have been stagnant and tired of training. During a personal training session, we hire a trainer who is only for us throughout the entire training session. He plans the training taking into account the health and goals of the exerciser, shows the correct exercise technique, corrects mistakes and motivates for a solid training, so it is really worth using. 


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